Game-time Workout for Super Bowl Sunday
Jan 28, 2015
Start in a plank position. Perform one push-up with elbows bending to 90 degrees out away from the body. As you push back up, rotate your trunk and lift one arm up, moving into side plank with hand in the air. Come back down to a push-up and repeat on the other side. Hold the trunk tight and keep the shoulders packed.
With the chest up and the back straight, drop the hips back and down as the knees bend over the feet. Squat down to the lowest depth at which you are able to maintain an upright trunk position. Stand up quickly and return to the starting position.
Keep the right leg straight as you step to the left and bend the left knee into a squat position. Hold a dumbbell in each hand and allow your hands to go on either side of your knee as you squat to a comfortable depth. You should feel a good stretch on the right inner thigh. Be sure to sit the hips back. Using the left leg, push back up to the starting position and repeat on the other side.
Runner’s Side Plank
Assume a side-plank position. Leave your top foot on the floor and bring your bottom leg up into a runner’s high-knee position. One rep is completed when the “running” leg goes back to the beginning plank position. Complete 10 repetitions and then switch sides.
From a standing position, step backward with one foot. Drop the back knee down to just above the floor, bending the front knee to 90 degrees. Use the front leg to push off, moving yourself backward. Repeat with the opposite leg.
Being lying face down on the floor. Raise the upper and lower body off the floor to make an elongated U-shape. Try to get the chest and thighs to lift off the ground, keeping the head in a neutral position. Repeat for 10 reps.
Begin on all fours and crawl forward 10 feet (or just down the hallway) and then crawl backward the same distance. Be sure to move quickly and keep the hips low.
By Jacqueline Ratliff
Jacqueline Ratliff, MS, CSCS
Jacque Ratliff, MS, CSCS, is an ACE certified personal trainer and an ACE exercise physiologist and education specialist with more than 12 years of personal training experience. Ratliff grew up in the fitness industry through participation in YMCA sports and began teaching gymnastics and swimming at a young age. Completing her bachelor’s degree in kinesiology from Kansas State University and master’s degree in sport and exercise science from Florida International University, her work as a personal trainer, group fitness instructor, NSCA strength-and-conditioning coach, and endurance coach led her to begin teaching for post-secondary educational institutions in allied health and holistic wellness. She is a published content writer for USATriathlon and was a member of the KSU women’s varsity rowing team. Ratliff has also competed in multiple triathlons in Kansas, Washington, Florida and California, and as a National Physique Committee competitor.